Walnut milk has become increasingly popular due to its numerous health benefits and low calorie content. It’s made by blending walnuts with water and straining the mixture to create a milk-like beverage with a nutty taste. You can find it in stores, or you can make it at home. It’s a great choice for people who are lactose intolerant, don’t drink cow’s milk, or simply enjoy the flavor.
Technically speaking, walnuts aren’t true nuts but rather stone fruits. Proper storage is essential to prevent them from developing mold or attracting insects, which can produce harmful aflatoxins. Keep them in a cool, low-humidity environment. While walnut oils are often used in salads, their low smoke point makes them unsuitable for frying.
Nutritionally, walnut milk is packed with micronutrients. It contains lutein, zeaxanthin, various B vitamins, and essential minerals like manganese, magnesium, phosphorus, potassium, and zinc. Its fats are mostly polyunsaturated, with omega-3 fatty acids such as alpha-linolenic acid. The milk is rich in polyphenols, including several phenolic compounds and other health-promoting substances like ellagitannins and phytosterols. Walnut milk ranks as one of the top sources of polyphenols among common foods.
In traditional medicine, walnuts have been used to tackle a range of health issues, including digestive problems, skin disorders, and diabetes. Scientific studies also highlight the cardiovascular benefits of walnut milk, such as lowering cholesterol and blood pressure while enhancing antioxidant defenses. Its health benefits extend to improving neurological function, which can help maintain brain health as we age.
Despite being high in fat, walnut milk promotes a feeling of fullness thanks to its protein and fiber content, which can help manage weight and may reduce the risk of obesity and type 2 diabetes. Regular consumption might also lower the risk of metabolic syndrome and improve gut health, as shown by increased beneficial bacteria in studies. It has protective effects on liver function and may aid in reversing non-alcoholic fatty liver disease.
Walnut milk shows promise in cancer prevention, with proteins exhibiting activity against prostate and breast cancer, among others. It may also help in protecting the skin from sun-related damage.
For those looking to maximize the benefits of walnuts, eating them directly is ideal. It is recommended to soak them in salted water for a few hours before eating to enhance their nutrient absorption.
